Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) Coach Led: 5 Front Squats 5 Tall Cleans 3 Cleans (Power Position) 3 Cleans (Knees) 3 Cleans (Below Knees) then, 5 Strict Press 5 Push Press Push Jerk Technique Strength Every :90 x 7: 1 Clean & Jerk @ 80% 1rm, Climbing [Scale 1]: 1 Clean & Jerk @ 80%, Across [Scale 2]: 1 Hang Clean & Jerk @ Moderate Weight, Climbing or Across Clean and Jerk (Go Heavy!!!!!!) Conditioning ()Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Medicine Ball Clean Technique (No Measure) Conditioning 28 Minute Time Cap. Metcon (Time) 3 Rounds of: 50 Medicine Ball Cleans (20/14) 800m Run [Scale 1]: 3 Rounds of: 40 Medicine Ball Cleans (14/10) 600m Run [Scale 2]: 3 Rounds of: 400m Run 25 Medicine Ball Cleans (10/8) ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Mins. Childs Pose w/ Shoulder Stretch 1 Min. Toe Saddle Pose 1 Min. Twister Cross Pose (Right) 1 Min. Toe Saddle Pose 1 Min. Twisted Cross Pose (Left)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) On a Tabata Timer, (:20 On, :10 Off x 12 Total Rounds) Squat Therapy Scap Push-Ups Scap Pull-Ups * Slow and controlled movements. Conditioning 35 Minute Time Cap. Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*[Scale 1]: 4 Rounds of original reps -OR- 5 Rounds of: 10 Pull-Ups 20 Push-Ups 30 Sit-Ups 40 Air Squats * 3 Minutes Rest [Scale 2]: 5 Rounds of: 10 Kneeling Barbell Pull-Ups 15 Push-Ups 25 Sit-Ups 30 Air Squats * 3 Minutes Rest Recovery LAX Ball on the Foot 2 Minutes per Side.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (Distance) Partner Relay! 7 Minutes to accumulate Distance in the Handstand Walk. * Switch every 25 ft, Partner 1 Handstand Walks while Partner 2 performs Air Squats. [Scale 1]: Handstand Walk Attempts [Scale 2]: Partner Wheelbarrow Walks * Switch partner walking on hands every 25′, Perform 10 Air Squats after every 25′ Wheelbarrow Walk Conditioning 25 Minute Time Cap. Metcon (Time) 4 Rounds of: 200m Run (Together) 25 Syncronized Chest to Bar Pull-Ups 20 Dumbbell Clean & Push Presses (50/35 per hand) * Run within arms reach of your partner, communicate on the pull-ups, divide work equally on Dumbbell Clean & Push Presses. [Scale 1]: 4 Rounds of: 200m Run (Together) 25 Syncronized Pull-Ups 20 Dumbbell Clean & Push Presses (40/30 per hand) [Scale 2]: 4 Rounds of: 200m Run (Together) 40 Ring Rows (20 Each)...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 49 Minute Time Cap. This workout may take longer than the scheduled class time depending on your scaling. Triple 3 (Time) 3,000m Row 300 Double Unders 3 Mile Run [Scale 1]: 2,000m Row 200 Double Unders 2 Mile Run [Scale 2]: 1,000m Row 100 Double Unders or 300 Single Unders 1 Mile Run Recovery Spend quality time with a foam roller after this one! Full Body Foam Roll (No Measure) Spend some quality time with the Foam Roller. Perform 10-20 passes per for the following areas: – Lats – Upper Back – Lower Back – Quads – Inner Thigh – Hamstrings – Glutes – CalvesRead more